3 Rounds

20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

6 Rounds
1 Min Jog, Row, Bike, Single Unders, Low Step Ups, or Taps
10 KB/DB Swing
10 Squat (no weight)

Idea weight for Men: 30-50# KB/DB
Idea weight for Women: 12-25# KB/DB

Score: Total Time
Goal: Under 15 Min

NOTES:

For this workout you can choose what you want to use for the 1 min sections.  Make sure you move at a steady but uncomfortable pace for an entire minute each time.

For the swings you may use a KB or DB.

For the swings you will hold the weight with both hands at the waist.  Feet are about shoulder width apart.  Heels are down.  Hinge forward at the hips and bend the knees slightly.  Keep the chest lifted and heels down.  Belly tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to eye level!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down!

The squats are unweighted.  If you are feeling froggy and want to hold the KB or DB you are using at the chest for a goblet squat that is fine - so long as you can keep good positions and can finish near the time goal.

For these squats, keep the chest up, but do not overextend the back.  Keep the belly tight!

Feet should be shoulder width apart with the heels down. Reach the butt back and down trying to keep the chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest. Stand fully for each rep.

If you need to use a counter balance or squat to a target that is a bit higher than parallel due to injury / flexibility / strength issues.  That is fine.